WE ARE MOVING!
Please check your email if you haven’t already for the announcement that we are moving to the Fitr app! If you don’t see the email in your inbox then please check your spam folder.
Here is how you can get switched over to Fitr. Since we aren’t able to move your account info over due to privacy reasons, we want to make sure this is easy!
You can sign up ANY TIME on the Fitr app! Just follow these simple steps:
- Register for the program here.
- Download the Fitr app on either your Apple device or your Android device.
- Email info@invictusathlete.com to request cancellation of your subscription on the Invictus website.
- Notify info@invictusathlete.com if you have a 3 or 6 month subscription so you can have a unique coupon code sent to you so you can apply your remaining balance to your Fitr registration. If this pertains to you email info@invictusathlete.com first to get your coupon code.
We will still be providing the Engine Program on the Invictus website for the entire month of December to give you time to switch over to Fitr and get familiar with its features. And if we don’t hear from you then we will be processing cancellations for all remaining active Engine subscriptions on April 1, 2023.
Please let us know if you have any questions about our move to Fitr!
Running Sessions
Session 1 – VO2 Max Priority
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort
Rest 6 minutes, and then…
Every 2 minutes, for as long as you can maintain pace…
Run 200 Meters @ 85% of max effort
Compare results to the week of December 26, 2022.
INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.
Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.
EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).
Session 2 – Lactate Threshold
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Compare results with week of January 9, 2023.
Followed by. . .
800 Meter Warm-Down Run
Session 3 – Aerobic Threshold
For time:
Run 1600 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 2400 Meters @ 85% of 5k PR pace
Run 400 Meters @ 65-70% of 5k PR pace
Run 1600 Meters @ 85% of 5k PR pace
Rowing Sessions
Session 1 – VO2 Max Priority
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
“500 Meter Time Trial”
For time:
Row 500 Meters @ 100%
Compare results to the week of January 2, 2023. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
Session 2 – Lactate Threshold
Six sets for times of:
Row 1000 Meters @ 2k PR Pace
Rest as little as needed
For this session, you must hold your 2k PR pace for each set. You will determine how much time you need in order to do so. Please note your total training time to complete this session.
Session 3 – Aerobic Threshold
Two sets for distances:
4 Minutes of Rowing @ 75-80% effort
4 Minutes of Rowing @ 80-85% effort
4 Minutes of Rowing @ 85-90% effort
4 Minutes of Rowing @ 80-85% effort
Rest 4 minutes
I want you to go by effort instead of a set pace. You should be working hard, but always feel like you could pick up intensity during this session. If you completed last week’s 40 minutes of rowing you’ll understand the importance of “feeling” your way through an effort – knowing when you can increase effort and when you need to back off to sustain. This session should allow you to feel what it’s like to vary tempo while always knowing you still have something left in the tank.
Cyclical & Mixed-Modal Sessions
Session 1 – VO2 Max Priority
Every 6 minutes, for 48 minutes (8 sets) for times of:
40/30 Calories of Assault Bike
Note times for each of the eight sets. Your goal is lowest total time across the full workout.
Session 2 – Lactate Threshold
Every minute, on the minute, for 40 minutes (10 sets):
Minute 1: 20/15 Calorie Row or Ski-Erg
Minute 2: 15 Burpees
Minute 3: 20/15 Calorie Assault Bike
Minute 4: Rest
Session 3 – Aerobic Threshold
Three rounds for time of:
1000 Meter Row or 2000 Meter Bike Erg or 60/40 Calories of Assault Bike
80 Double-Unders
40 Air Squats
20 Toes to Bar or V-Ups
10 Strict Handstand Push-Ups or 20 Dumbbell Push Presses
400 Meter Run
Session 4 – Mixed-Modal Intense Intervals
Eight sets for times of:
15/10 Calorie Row or Ski Erg
20 Single-Arm Dumbbell Snatches
15/10 Calorie Assault Bike or Bike Erg
Rest 3 minutes
The volume on the dumbbell snatches will get pretty high, so if you’re uncomfortable with that volume, I would suggest alternating movements between dumbbell snatches and an alternative movement pattern, such as jumping lunges or dumbbell push presses.
Session 5 – Mixed-Modal Enduring Work
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
10 Burpee Box Jump-Overs (24″/20″)
10 Strict Pull-Ups
20 Wall Ball Shots or 40 Air Squats
30/20 Calories of Assault Bike
Note times for all four sets. Goal is lowest cumulative working time.
Swimming Technique Session
Warm-Up Technique Drills
Four sets of:
25 Meter Finger Tip Drag
25 Meter Stroke Count @ 50% pace
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 15 seconds between each 50 Meter effort
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 15 seconds between 50 Meter efforts
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15 seconds between each 25 Meter effort
Four sets of:
Streamlines off the wall on your back for distance
(this is drill prep for flip turns)
Rest as needed
Main Set
Every 30 seconds, for 2 minutes (4 sets):
Swim 25 Meters – Pull-Only
Every 45 seconds, for 3 minutes (4 sets):
Swim 25 Meters – Kick-Only
Every 20 seconds, for 80 seconds (4 sets):
Swim 25 Meters – focus on high hips and good positioning
Cool Down Technique Drills
Four sets of:
Swim 50 Meters – Stroke Count and Breathe every 5th stroke
Rest 15 seconds between each 50 Meter effort
If you have flip turns, perform them…even if they’re not very good at this point.
Four sets of:
Streamlines for distance
Rest as needed
How to Train! – You’ll see above that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this:
- Monday – Running Session – VO2 Max Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Saturday – Running Session – Aerobic Threshold Priority
Or if you want to train just 3x/week but really focus on an energy system instead of a modality, you may choose to do just the VO2 Max, Lactate or Aerobic Threshold sessions – one each from the running, rowing and mixed-modal options.
Alternatively, if you would like to train 6 days/week, your training schedule might look something like this:
- Monday – Running Session – VO2 Max Priority
- Tuesday – Mixed-Modal Session – Aerobic Threshold Priority
- Wednesday – Rowing Session – Lactate Threshold Priority
- Thursday – Swimming Technique Session
- Friday – Mixed-Modal Session – VO2 Max Priority
- Saturday – Running Session – Aerobic Threshold Priority
The power to choose is yours, but your coaches are here to help! Please let us know how we can best guide you in the comments, and via the private Facebook page – which is titled “Invictus Engine.” Please also continue to post workout results to comments, simply noting the sessions as “VO2 Max Running Session” or “Lactate Threshold Mixed-Modal Session” followed by your results (times or distances). We look forward to following your progress and helping you get the most benefit from this program!